Busting 5 Myths About Vitamin D That Even We Were Duped By

Busting 5 Myths About Vitamin D That Even We Were Duped By

While 1,000 I.U. of vitamin D a day might seem like a large quantity, if the goal is achieving and maintaining vitamin D sufficiency, this dose is sub-efficacious when compared to higher potency dosages like 5,000 I.U. and 10,000 I.U. And if your current vitamin D status is below 30 ng/ml, a low dose like 1,000 I.U. simply isn’t enough to get your levels above 30 ng/ml, much less in the winning range of around 50 ng/ml. (Ferira previously explained that vitamin D math here.)

Research published by the Clinical Journal of the American Society of Nephrology reporting on the important research by the late vitamin D advocate and bone health expert Robert P. Heaney, M.D., demonstrates that taking 1,000 I.U. daily (of D3, not D2, which is less potent) will only raise 25(OH)D levels approximately 10 ng/ml. This simply isn’t enough if you’re dealing with vitamin D insufficiency or deficiency—or trying to maintain vitamin D sufficiency, for that matter.*

Indeed, a high-potency vitamin D supplement of 5,000 I.U. per day is ideal for most people; or doubling up may be necessary, as individuals may require more or less depending on their unique biology, body composition, and health considerations. 

Realistically speaking, if you’re looking to raise your 25(OH)D levels at or above 50 ng/ml to be squarely vitamin D sufficient, anything lower than 3,000 I.U. of vitamin D3 daily is not likely to get you there—per the science.

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